ʻO nā hui o ka nui 6
ʻO ka hui nui o ka Musccle # 1: Chest
ʻO ka hui nui o ka Musccle # 2: Hoʻihoʻi
ʻO ka hui nui
ʻO ka hui nui o ka musccle # 4: nā poʻohiwi
ʻO ka hui nui o ka musccle # 5: nā wāwae
ʻO ka hui nui # 6: nā bipi keiki
ʻO kahi hui "Musccle"ʻo ia ka mea e like me ka mea e like me ka hui o nāʻiʻo e pani i kou kino e hoʻokō i nā neʻe like.
Ke hoʻomaʻamaʻa neiʻoe,ʻo nā hui heʻeono nui e pono ai e nānā ponoʻoe:
1. Chest
2. I hope
3. Nā lima
4. Poʻohiwi
5. Nā wāwae
6. Nā kahu
Ke koho nei i nā mika e nā'āpana kino e kōkua iā mākou e hoʻomaʻamaʻa maikaʻi a hoʻolālā i nā papahana hoʻomaʻamaʻa.
ʻO keʻano, inā makemakeʻoe e hoʻoikaika i kou kino kiʻekiʻe, ponoʻoe e pili i ka papahana hoʻonaʻauao piha a me ka hana kiʻekiʻe.
ʻO ke aʻoʻana iʻelua aʻekolu mau manawa i kahi hebedoma maikaʻi maikaʻi, akā inā e hoʻonuiʻoe i ka lōʻihi, eʻoluʻolu maikaʻi hoʻi.
Ma ka lima'ē aʻe, he nui nā poʻe e nānā nui i nā manamana pilikino e like me nā biceps. Akāʻo ka mea maoli,ʻo kēlā me kēia hana e hanaʻia e nā hui o ka pūpū,ʻo ka nui o ka nui o ka ikaika o ka huiʻana o ka huiʻana o ka hui.
Ma kahi, ma o ka hoʻomaʻamaʻaʻana i nā hui nui eono i'ōleloʻia ma luna nei, he symmetrical, ke olakino olakino e hiki ke hoʻokōʻia. Ma ke aʻoʻana i kēia mau pūʻulu nuiʻeono, nā hui liʻiliʻi e pili ana i nā hui liʻiliʻi e pili ana i nā hui liʻiliʻi. Eia nō naʻe,ʻo keʻano o ka hoʻomaʻamaʻaʻana iā lākou i kāu papahana hoʻomaʻamaʻa,ʻaʻole ponoʻoe e pale i ka nui o ka mū a me ka ikaika.
ʻO ka hui nui o ka Musccle # 1: Chest
ʻO kaʻiʻo nui o ka umaumaʻo ia ka pectaral nui, a iʻole "pec" nui. ʻO ka hana nui ke kōkua i ka lima o luna ma ke kino. ʻAʻole like me ka hapanui o nāʻeha'ē aʻe, akā,ʻaʻole naʻe,ʻaʻole i huiʻia nā mauʻanuʻu nactore iʻaeʻia i ke ala likeʻole.
ʻO ka pec nui he nui "mau wahi," a iʻole nā wahi e komo ai nā pūpū o nā muscle.
Aia kahi kumu sternocostal, e hoʻopili ana i ka sternum a me nā ribcage i kou lima ma luna, a he kumu Clavicular, e hoʻopili ana i kāu kolamu i kou lima kiʻekiʻe.
No ke aha kēia mea nui?
ʻO ka hoʻomaʻamaʻa e pili ana i ka hoʻopiliʻana i nā lima i mua o ka umauma, e like me ka pākaukau a decline i ka sternocostal nui o nā pecs.
ʻO ka hoʻomaʻamaʻa e pili ana i ka neʻeʻana i nā lima a haʻalele i ka umauma, e like me ka incline a me ka reteral bench clavicular liʻiliʻi.
No laila, inā makemakeʻoe e hoʻomohala i kahi piha piha, e hoʻohālikelikeʻia, ka umauma i weheweheʻia, makemakeʻoe e nānā i nā papa hana e like me kēia:
•ʻO BLAT BLAT BLAT BLACK PRY
•Incline barbell bratch Press
•E kaomiʻo Dumbbell Blatch Press
•Incline dumbbell bubch Press
•Hoʻopili i nā pēpē brap bitch
•Revery-grip bratch pēpē
•Papani
SMMMARY:ʻO ka musclus o ka umaumaʻelua o nā'āpanaʻelua, a iʻole nā "mau"
Nā Hui Pūʻulu # 2: Hoʻihoʻi
ʻO nā'ōmoleʻehā e hana i ka nui o ke kua, a makemake mākou e nānā i ka uluʻana,ʻo ia:
• trapezius
Ua hoʻopili kāu mau pahele i kāu spine i kou mau poʻohiwi poʻohiwi.
• Rhobombuids
Hoʻopili ka Rhomboids i kāu pale poʻohiwi e pili ana iā lākou i kāu spine.
• Lālua o Larissimus
Hoʻopili nā mea i kou lima ma luna o kou kua i kou kua e hana ai i kahiʻano Winglike Winglike.
• e nāna spinae
Ua holo aku nā mea e hoʻonui i nā spiminal i kāu spine a hana i ka mea āu e makemake ai e mālama i kāu spine i hoʻopiliʻia a pololei hoʻi.
Hoʻomohalaʻana i kahi ākea ākea,ʻo ka mānoanoa,ʻo ia ka mea i ho'ākākaʻia kekahi o nā ala maikaʻi loa e lawe i kāu kino mai "decent". "
Ināʻo ia kāu pahuhopu, a laila makemakeʻoe e nānā i nā hana hou e like me kēia:
•ʻO ka Darbell Deadlift
•Sumo make
•ʻO nā mea make-bar
•LA LAKELLOON kūlā
•Nohoʻia ka lālani cable
•Huki
•Chinup
•ʻO Dumbbell Row
•SEAL RO REOL
SMITSURY: Ua hanaʻia kou kua iʻehā mau mea nui, a me nā hoʻomaʻamaʻa maikaʻi loa e aʻo ai iā lākou a pau, e like me ka mea hoʻokani pila, a me ka pulfelwn row
Nā Hui Pūʻulu # 3: Nā lima
ʻO ka lima ka mea i hoʻohālikelikeʻia iʻehā mau musia.
• Kini's Brachii
• nā brachips
• nā triceps
• nā manawa
Ua kūkuluʻia ka lima o nā birice, nā mea hana, nā minorm, a me nā mea liʻiliʻi'ē aʻe. Ponoʻoe e hoʻokomo i kekahi hana pololei ma nā biceps a me nā mea hana, akāʻaʻole ponoʻoe e hana pololei i nā pale.
No laila, inā makemakeʻoe e hana a hoʻoikaika i kāu mau biceps, nā mea hana, a me nā mea kau, pono e nānā i nā hana lima e like me kēia:
•ʻO Curbll Curl
•Dumbbell curl
•EZ-Bar Curl
•Kīlōkaha Toull
•Triceps Pressdown (me ka kaula a iʻole ke kaula uila)
•Papani
•Triceps overhead strike (me ka cable a dumbbell)
•Hoʻopili i nā pēpē brap bitch
•Chonip
•Huki
ʻO ka hui hui # 4: nā poʻohiwi
Hoʻopiliʻia kāu mau poʻohiwi oʻekolu mauʻuhane nui iʻikeʻia e like me nā poʻe maikaʻi.Nāʻekoluʻekolu o nā defosids ka:
• kahi kūlana kūʻai (mua)
• Ma kahi kiko'ī (Middle)
•ʻO kahi kūlana posterior (hope)
Hoʻohana muaʻia nā poʻe defoldids e hoʻokūkū i nā huiʻili e kokoke ana i nā poʻohiwi, e like me nā pecs, a me nā bricks.
Kōkua ka posterid e kōkua i nā lats a me nā pahele i nā lima ma hope ou, e kōkua aku i nā mea hana a me nā mea'ē aʻe a me ke kua o waho a me ke kua o waho
Ma ka hoʻololiʻana i ke kihi o ke kaomi a huki paha, hiki iāʻoe ke hoʻololi i ke kiʻekiʻe o ka degere i hoʻomaʻamaʻaʻia i nāʻano'ē aʻe. ʻO ka laʻana, e hoʻohana i ka pahu ma luna o ka pahu ma mua o ka umauma hope loa ma mua o ka pahu ma mua.
He mea nui loa e ulu iʻekolu mau papa hanaʻekolu o kēia mau moipu i hana inā inā hāʻule kekahi o lākou i hope, eʻikeʻia nō ia.
No ka hapa nui, pono ka hope o ka hope a me nā hope hope loa i ka hana nui no ka mea ua hoʻomaʻamaʻa maikaʻiʻia ka maʻi anterior i ka wā o ka umauma umauma.
Eia naʻe,ʻaʻole kūpono ka hoʻomaʻamaʻaʻana o ka umauma i nā wahiʻeluaʻelua,ʻo ia ka mea maikaʻi loa e hoʻokomo i kekahi mau hana hou a me nā hana hope loa i ka manawa like.
Inā makemakeʻoe e kūkulu i nā kihiʻekolu o kāu mau defosids, makemakeʻoe e nānā i nā hoʻomaʻamaʻa poʻohiwi e like me kēia:
•ʻO kaʻaoʻaoʻaoʻao Dumbbell
•ʻO nā mea hana hopeʻo Dumbbell Rump
•Nā lālani Barbell
•Nā lālani dumbbell
•ʻOhi pū
•ʻO ka pēpē pākuʻi
•Incline bench pēpē
SMMMARY: Ua hanaʻia nā poʻohiwi i nā manawa ma mua, nāʻaoʻao a me ke kua, he mea nui ia e aʻo i nā hanaʻekolu
ʻO ka hui o ka hui # 5: nā wāwae
ʻO kaʻaoʻao o luna o nā wāwae i hanaʻia i nā pūʻulu nui o nā pūpū nui:
• nā quadriceps
• nā hamstrings
• nā glute
ʻOiaiʻo ke keiki bipi kekahi o ka wāwae i nā'ōlelo o keʻano kino, ua weheweheʻia ma muli o nāʻano aʻoaʻo likeʻole. Pono kēlā me kēia mau hui o kēlā me kēia mau hui i hoʻomaʻamaʻa maikaʻiʻia me nā hoʻomaʻamaʻa likeʻole.
Nā quads
ʻO nā quadriceps he hoʻonohonoho oʻehā mau mū nui i mua o kou mau wāwae.
•ʻO ka Materalis Saltus
•ʻO ka Meduist Medialis
•ʻO ke kikowaena Vastuusus
•ʻO nā mea hana rectus
Hana pū nā quadriceps e hoʻonui i nā kuli a me nā'ōwili i nā hips.
No laila,ʻo Quadriceps e hoʻomaʻamaʻa i nā hips mai kahi kūlana lōʻihi loa i kahi kūlana wikiwiki (e lawe i nā kuli mai kahi kūlana lōʻihi.
I ka wā i kūkuluʻia ai nā quadriceps, e hana lākou i ka core o ka wāwae.
E like me kāu eʻike ai,ʻo nā hoʻomaʻamaʻa wikiwiki loa e hiki ai iāʻoe ke hana i ka mea nui e hana i nā hoʻomaʻamaʻaʻana e hoʻohana ana i nā kaupaonaʻole.
Inā makemakeʻoe e hoʻonui i kāu mau quads, ponoʻoe e noʻonoʻo i nā mea like me kēia:
•Squat back squat
•ʻO ka squat mua o Barbell
•Dumbbell lunge
•Pēpē pēpē
•ʻO Bulgarian Split Squat
Nā hamstrings
ʻO nā hamstrings kahi hui oʻekolu mau mū ma ke kua o kou mau wāwae.
• semitendinosus
• semimembranosus
• nā briceps femor
Hana pū nā Hamstrings e hana i nā kuli e like me kāu e hana ai me nā pale hamstring, a e hoʻonui i nā kuʻekuʻe e like me ka hipUa hoʻokaʻawaleʻia nā Biemor BEMORIOR iʻelua mau "mau pahu" a iʻole nā'āpana, e like me nā biceps ma kou lima.ʻAʻole like me nā biceps, akā, he mau mea nui nā hamstrings i kekahi o nā minor i nā kino iʻole ma ke kino haʻahaʻa.
ʻO nā quads ke loaʻa ka hapa nui o ka nānāʻana no ka meaʻoi aku ka nui aʻoi aku ka nui o ka mea, e hiki ai ke hana i ka'ā'ī i mua o ka hōʻeha.
ʻO ka nui o nā poʻe i loaʻa i ka manaʻo hewaʻole e loaʻa nā squats e pono ai nā hamstrings. ʻOiai e pili ana nā squats i nā hamstrings, e hana ka quads i ka hapa nui o ka hana. Heʻoiaʻiʻo nō kēia no keʻano o nā squats āu eʻike pinepine ai i ka hale hana.
Inā makemakeʻoe e hoʻonui i kāu mau hamstrings, makemakeʻoe e noʻonoʻo i nā hoʻomaʻamaʻa e like me kēia:
•ʻO ka Darbell Deadlift
•Sumo make
•ʻO Romanian Deadlift
•ʻO ka mīkini kāwele curl
•Barbell maikaʻi-kakahiaka
•Glute-ham rasi
Na Gliest
ʻO nā'ōpū o nā gluteus, a iʻole nā "nā" i nā mea, "i hoʻohālikelikeʻia iʻekolu mau meaʻekolu
• ka bluteus maximus
•ʻO ka Minumus Gluteus
• ka medius gluteus
Ke pāʻani nei nā GLUges i kahi kī nui i ka hoʻopiliʻana i kou kino i nāʻano haʻuki a me ka hanaʻana i ka mana e like me nā mea make a me nā squats.
Akā inā inā hoʻomaʻamaʻaʻoe i kou kino haʻahaʻa,ʻaʻole ponoʻoe e hana i nā hana hou no kāu mau glutes no ka mea e hana pūʻia ma ka hana kino haʻahaʻa.
Inā makemakeʻoe e hoʻonui i kāu mau glites, ponoʻoe e noʻonoʻo i nā mea e like me:
•ʻO ka Darbell Deadlift
•Sumo make
•ʻO Romanian Deadlift
•Glute lifter / glute
•Barbell hip hip
•Nā kākuhi Barbell
ʻO ka hōʻuluʻuluʻana:ʻO ka'āpana o luna o ka wāwae i kūkuluʻia i nā quadriceps, hamstrings, a me nā mea kanu e hoʻonui ai i kēia mau papa hana a me ka nui.
Nā hui hui # 6:ʻO nā calvs
ʻO nā bipi keiki i hanaʻia i nā misctionsʻelua.
• ka gastropnemius
• ka waha
ʻO ke keiki bipi i hanaʻia i nā pūpūʻo Gastrocnemius a me nā meaʻelua a me nā mea āu e pono ai e hoʻomaʻamaʻa a me nā hoʻomaʻamaʻa calf.
ʻAʻohe mea e pono ai nā mea e pono ai ka hanaʻana i nā mea kūʻai aku e hana ai, akā eia nā mea inā makemakeʻoe e nānā i:
• E kū ana i ka mīkini
• Ke kū nei i ke kāʻei carbell caly
• Seated calf raise mīkini
•Donkey caly raise mīkini
•ʻO ka wāwae wāwae wāwae hoʻokahi
Post Time: Nov-10-2022